Warm-Up Chapter 5

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Warm-Up Chapter 5

• List the six foods that you eat most often for
  meals or snacks. Why do you choose them? What do
  you base those choices on? Health Benefits,
  Taste, Appearance, Convenience?

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Chapter 5 Nutrition and Your Health

• Nutrition During the Teen Years
• Good Nutrition enhances your quality of life and
  helps prevent disease.
• What Influences Your Food Choices?
• Hunger Unlearned, inborn response natural
  physical drive that protects you from starvation.
• Appetite Desire to eat.
• Emotions Boredom, Frustration, Stress,
  Depressed.

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• Your Environment
• Family, Friends, Peers Many eating habits were
  shaped when adults planned your meals. You may
  now prefer them because you grew up eating them.
  Friends and Peers can influence you to try new
  foods.
• Cultural/Ethnic Background
• Convenience and Cost
• Advertising
• Nutrition Throughout the Life Span
• Good Nutrition is essential especially in Teen
  Years because it is one of the fastest periods of
  growth.

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Lesson 2 Nutrients

• Carbohydrates
• Bodys preferred source of energy, providing 4
  calories per gram.
• It is recommended that 55-60 of your daily
  calories come from carbohydrates, mainly complex
  carbohydrates.
• Simple Sugars Fructose (fruit), lactose
  (milk), and sucrose (sugarcane refined to
  become table sugar).
• Complex Starches Whole grains, seeds, nuts,
  legumes, and tubers (root vegetables such as
  potatoes)

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The Role of Carbohydrates

• Converted into Glucose.
• If not used right away, stored in liver and
  muscles as glycogen. When needed it is converted
  back into glucose.
• If more carbohydrates are taken in than the body
  can use or store, it is converted and stored as
  body fat.

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Fiber

• Indigestible complex carbohydrate
• Tough, stringy parts of vegetables
• Fruits
• Whole Grains
• Helps move waste through the digestive system,
  which helps prevent intestinal problems.
• To stay healthy, eat 20 to 35 grams of fiber each
  day. Eat fruits and vegetables with edible skins
  and whole-grain products such as bran cereals,
  oatmeal, and brown rice, as they are excellent
  sources of fiber.

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Protein

• Made of long chains called amino acids. Your body
  cannot produce 9 of the 20 amino acids that it
  needs, therefore you must get them from the foods
  you eat.
• Complete Proteins Contain adequate amounts of
  the 9 Amino Acids Comes from Animal Products
  Fish, Meat, Poultry, Eggs, Milk, cheese and
  Yogurt.
• Incomplete Proteins Lack one or more essential
  amino acids Beans, Peas, Nuts, Whole Grains.
• Combining several incomplete proteins is the
  equivalent to consuming a complete protein.

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The Role of Proteins

• During major growth periods, such as infancy,
  childhood, adolescence, and pregnancy, the body
  builds new cells and tissues from the amino acids
  in proteins.
• Body also uses proteins to make new
• Enzymes
• Hormones
• Antibodies
• Also supply the body energy 4 calories per Gram.

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Fats

• SOME fat in the diet is necessary for good
  health.
• Type of lipid
• Provide 9 calories per gram.
• Saturated Fatty Acids Animal Fats and Tropical
  Oils.
• Unsaturated Fatty Acids Vegetable Fats

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The Role of Fats

• They transport Vitamins A, D, E, and K in your
  blood and serve as sources of linoleic acid.
• An essential fatty acid that is needed for growth
  and healthy skin.
• Fats also add Flavor and Texture to Food.
• Help Satisfy Hunger longer than Carbohydrates or
  Proteins, because they take longer to digest.
• No more than 20-30 of Total Caloric Intake.

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The Role of Cholesterol

• Your Body uses the small amount it manufactures
  to make cell membranes and nerve tissue and to
  produce many hormones, Vitamin D, and bile (which
  helps digest fats).
• Excess Blood Cholesterol is deposited in
  arteries, including the arteries of the heart,
  which increases the risk of heart disease.
• High cholesterol may be hereditary and tends to
  rise as people age.
• Losing excess weight can lower cholesterol levels.

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Lesson 3 Guidelines for Healthful Eating

• ABCs of Good Health
• A Aim for Fitness
• Aim for a Healthy Weight
• Be physically active each day.
• B Build a Healthy Base
• Make your Food Choices carefully
• Choose a variety of grain products, especially
  whole grains.
• Choose a variety of fruits and vegetables daily.
• Keep food safe to eat.

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• C Choose Sensibly
• Choosing a diet low in saturated fat and
  cholesterol and moderate in fat.
• Choosing beverages and foods to moderate your
  intake of sugars.
• Choosing and preparing foods with less salt.
• Moderation, Moderation, Moderation!!!
• Fats
• Sugar
• Salt

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The Importance of Breakfast

• While you sleep your body uses energy for
  functions like breathing, keeping your heart
  beating, when you wake up your body needs a fresh
  supply of energy.
• Eating a nutritious Breakfast can
• Improve mental and physical performance.
• Reduce Fatigue later in the day.
• Maintain a healthy weight.
• Skipping breakfast can cause overeating later in
  the day!

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Understanding Serving Sizes

• Just because the Pop-Tart package has two
  Pop-Tarts in it, does not mean that those two
  Pop-Tarts are One Serving!!! Read Labels!
• Medium Apple Tennis Ball
• One Serving of Meat Computer Mouse
• One Serving of Bread One Slice

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Lesson 4 - Product Labeling

• Nutrition Labeling
• Law requires that these information panels be
  placed on packages of food that are intended for
  sale.
• Nutrient Content Claims
• Light/Lite Calories have been reduced by 1/3,
  OR fat or sodium has been reduced by at least
  50.
• Less Contains 25 less of a nutrient or
  calories of comparable food.
• Free Contains No Amount, or Insignificant
  Amount of Total Fat, saturated fat, cholesterol,
  sodium, sugar, or calories.

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Open Dating

• Expiration Date The last date you should use a
  product.
• Freshness Date The last date a food is
  considered to be fresh.
• Pack Date The date the food was packaged.
• Sell-by / Pull Date The last date the product
  should be sold. You can store and use product
  after its sell-by date.